Diabetes Diet: Top 20 Fruits for Diabetes
If you’ve ever consulted a dietician, one of the first things they recommend is that you eat smaller, more frequent meals instead of three heavy meals. This helps keep your blood sugar levels stable instead of big spikes and drops, which are detrimental to your health.
Snacking in between can be tricky for some people and is the easiest time to eat something unhealthy. One healthy and nutritious option is eating fruits. Yes, you heard that right! In this article, you will discover fruits with low sugar that are best for people with diabetes.
Are Fruits Good for Diabetes?
There are a lot of misconceptions when it comes to diabetes and fruits – today we’re going to help clarify these.
Since people with diabetes tend to cut off sugar from their diet, they feel that fruits (that are naturally sweet) are also a no-no for them. However, fruits are packed with vitamins, nutrients, antioxidants and anti-inflammatories and make for a very healthy snack choice! The solution? Eating fruits with low sugar in quantities recommended by your doctor or nutritionist.
The key to distinguishing between healthy and not-so-healthy fruits (for people with diabetes) is the Glycemic Index (GI) score. GI helps determine how fast or slow food will raise your blood sugar levels after you’ve eaten it.
It is ranked on a scale of 0-100, with 0 being water, which doesn’t affect your blood sugar levels, to 100 being glucose, which has the worst effect.
Wondering which fruits can raise your blood sugar levels? Watch our expert Shilpa Joshi as she reveals fruits low in sugar and how you can eat them without letting your blood sugar spike!
List of Fruits for Diabetes
Here’s a list of the top 20 fruits low in sugar for diabetes that can be eaten without worrying about your blood sugar levels spiking:
They weren’t bluffing when they said that an apple a day can keep the doctor away! Rich in both soluble and insoluble fibre, apples are excellent at preventing blood sugar fluctuations. Feel free to snack on these raw and fresh, as they are one of the most popular fruits with low sugar.
The American Diabetes Association (ADA) considers citrus fruits (oranges, grapefruits and lemons) to be diabetes superfoods. Oranges, in particular, are rich in Vitamin C, fibre, potassium, folates, flavonols, flavanones and phenolic acid, all of which are good for diabetes.
3. Black Jamuns
Black jamuns are fruits with low sugar and the best fruit for diabetes – undoubtedly! People even have the powdered seeds of this fruit to keep their blood sugar levels in check.
A refreshing summer delight, this fruit is hydrating, rich in iron and low on sugar. Though watermelons have a high GI score, their overall Glycaemic load (the total amount of food needed to cause the spike in blood sugar levels) is very low – making them a healthy option for people with diabetes. One small bowl (approximately 75-80 g) of watermelon can be consumed
Rich in Vitamins A & C and fibre, guavas are fruits low in sugar. They are good for controlling diabetes and constipation as they have a low GI score.
Known to help people with diabetes reduce the risk of heart problems and nerve damage, this vitamin, mineral and antioxidant-rich fruit may be a good addition to a diabetes diet.
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Rich in anti-viral, anti-bacterial and anti-inflammatory properties, pineapples are also a healthy snack option for people with diabetes.
The richest antioxidant fruit of all, pomegranates are known to protect you from free radicals. Feel free to snack on a handful of these red pearls whenever they are in season.
9. Sweet lime
Like most other citrus fruits, sweet lime has a low glycemic index, making it a good fruit for people with prediabetes and diabetes.
In a population at risk of developing type 2 diabetes mellitus, research shows that consuming fruits like pears and apples has been shown to reduce the risk of developing the condition.
They help improve immunity, have cancer-fighting abilities and help lose weight by boosting metabolism – making this low GI fruit a great addition to your diet!
Rich in a pigment known as anthocyanins, a type of flavonoid, cherries are known to boost the cell’s ability to produce insulin considerably.
Healthy for people with diabetes like black jamuns, starfruits are fruits low in sugar for diabetes.
This antioxidant-rich fuzzy, green fruit is rich in Vitamins A & C and has very low amounts of sugar. It is known to slow down the release of glucose, preventing a spike in blood sugar levels.
These delicious purple treats are great for everyone, including those with diabetes! Yes, that’s right! With only 7 grams of sugar per fruit, this sweet treat can be enjoyed at any time of the day!
A sweet-tasting fruit that doesn’t contain a lot of sugar – have one of these next time you have a sweet craving! Peaches are fruits with low sugar and rich in fibre and make for a great mid-day snack.
This one’s a hit amongst people with a sweet tooth! Raspberries contain only 5 gm of sugar per cup and are loaded with fibre, keeping you feeling full for a long time.
Rich in antioxidants & fibre and low in sugar content, which makes them a healthy option.
Just like cherries, blueberries are also rich in anthocyanins and are known to lower the risk of diabetes.
This fruit is not only low in sugar but is also known to lower the levels of bad cholesterol, making it a heart-healthy food!
Glycemic Index or GI of Fruits which are good for Diabetes
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A word of caution: Fruits are best eaten as snacks in between meals instead of eating them with the main meals as they add to the carb count and cause your blood sugar levels to rise.
Apart from this, always remember to practice portion control and keep a check on how often you eat these fruits.
Here is a video by our in-house nutritionist expert Shilpa Joshi explaining the do’s and don’ts while eating fruits if you have diabetes.
Unlike the common presumption that all fruits are healthy and can be safely eaten by everyone, people with prediabetes and diabetes must exercise caution in doing so. They need to eat fruits low in sugar for diabetes management and prevent the progression of the condition. People with prediabetes and diabetes must also remember to eat these fruits low in sugar in moderate amounts or as suggested by their doctor. If you are unsure of how your blood sugar levels react to eating fruit, then measuring blood sugar levels two hours after eating the fruit may be a good idea.
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